March 2023

Workouts Week of 04/03/2023-04/08/2023

Monday – 4/3/23“Romans 5:8“Freedom (RX’d)5 sets1000/800m Bike Erg50 Double Unders4 Wall WalksRest 1 min between sets* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available. Tuesday – 4/4/23“1 John 4:9-10“Freedom (RX’d)3 Rounds30 Dumbbell Front Squats (35s/25s)20 Toes to Bar10 Burpees over Dumbbell(KG conv: 15s/10s) Wednesday – 4/5/23“Galatians 2:20“Freedom (RX’d)16:00 Amrap5 …

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Workouts Week of 03/27/2023-04/01/2023

Monday – 3/27/23“Quantumania“Freedom (RX’d)14:00 AMRAP4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14) Tuesday – 3/28/23“Cassie Lang“Freedom (RX’d)3 sets:21-15-9*Calorie Row42-30-18Double Unders-Rest 3 minutes between sets-*Women’s calories: 16-12-8 Wednesday – 3/29/23“Kang the Conqueror“Freedom (RX’d)15:00 AMRAP:5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Step Over (2x 50/35 to 20”) Thursday – 3/30/23“Hank Pym“Freedom (RX’d)For Time:50 GHD’s (Or …

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Workouts Week of 03/20/2023-03/25/2023

Monday – 3/20/23“Banana Pepper“ Freedom (RX’d)3 rounds8 Overhead Squats (115/80)24 Pull-ups-at 10:00-3 rounds8 Power Snatch (115/80)24 Wall Balls (20/14) Tuesday – 3/21/23“Jalapeño“Freedom (RX’d)40/32 Calorie Assault Bike20 Handstand Push ups30/24 Calorie Assault Bike15 Handstand Push ups20/16 Calorie Assault Bike10 Handstand Push ups10/8 Calorie Assault Bike5 Handstand Push upsTime Cap: 15 Minutes Wednesday – 3/22/23“Habanero“Freedom (RX’d)12 min AMRAP1-3-5-7-9….Power …

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Workouts Week of 03/13/2023-03/18/2023

Monday – 3/13/23“Ireland“Freedom (RX’d)5 rounds:200/175m Row10 Burpee over Rower15 Wall Balls (30/20)Time Cap: 16 Minutes Tuesday – 3/14/23“Saint Patrick“Freedom (RX’d)For time, partition any way:1600m Run outside or 100 Shuttle Runs inside80 Toes to Bar * One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch …

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Workouts for the week of 03/06/2023-03/11/2023

Monday – 3/6/23“The Little Mermaid“Freedom (RX’d)Run 400m-into-5 Rounds5 Strict Pull Ups5 Strict HSPU15 Abmat Situps-into-Run 400m Tuesday – 3/7/23“Under The Sea“Freedom (RX’d)5 sets10 Dumbbell Box Step Ups (50s/35s)(24/20)20 Push Ups-rest 0:30 between sets- Wednesday – 3/8/23“Ariel + Prince Eric“Freedom (RX’d)30/24 Calorie Assault Bike20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 …

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